Friday 22/11/2024
Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.
Fitness
Warm-Up
General Warm-Up (0-5 Minutes)
5 minutes on any machine of choice (bike, rower, etc.).
Snatch Warm-Up (5-15 Minutes)
General Prep (5-10 mins):
Perform dynamic movements to prepare for snatching.
Workout-Specific Prep (10-15 mins):
2-3 sets:
30 seconds Assault Bike @ 70-80% effort.
3-4 Thrusters (light to moderate weight).
3-4 Chest-to-Bar Pull-Ups (scaled as needed).
Rest: 90 seconds between sets.
Snatch Complex
Within 10 minutes, complete:
3 Touch-and-Go Snatches + 2 Hang Snatches + 1 Overhead Squat @ Max Load
Build to a heavy complex for the day.
Snatches can be any style (power or squat).
Intent:
Focus on strength-building and prep for competitive events like WZA or CF Open.
Build a foundation for top-end strength numbers.
Front Squat
Complete:
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 80%
Set 4 – 1 rep @ 80%
Set 5 – 1+ reps (AMRAP) @ 80%
Rest as needed between sets.
Final set should be unbroken AMRAP.
Notes:
If Monday's max effort squat was Front Squats, substitute Back Squats today.
Prioritize high-volume work and push for extra reps on the last set.
Metcon – Part 1
21-15-9 Reps for Time:
Barbell Thrusters @ 95/65 lbs.
Burpees OTBar
Rest 3 minutes before Part 2.
Intent:
Short, aggressive effort.
Aim for minimal breaks on thrusters without slowing burpees.
Maintain intensity for a “Fran-like” stimulus.
E. Metcon – Part 2
For Time:
40 Burpee Pull-Ups
Target:
Maintain a linear pace through the first 30 reps.
Push hard to finish strong.
Feel:
Fatigue management is key. Choose a technique (e.g., jump + small kip or no kip) that you can sustain.
Extra Credit - Chest-to-Bar (CTB) Skill Work
Option 1: Beginner ("Got None")
8 Low-Bar Butterfly Circles x 3
Break into smaller sets as needed.
5 Paused Butterfly Follow-Throughs x 3
Work on technique, starting with singles.
8 Single-Leg Supported Box CTB Pull-Ups (each side) x 3
Focus on "float" position with toes out in front.
Option 2: Intermediate/Advanced ("Got Some")
12-Minute Alternating EMOM:
Min 1: Row @ 2k pace for 50 seconds.
Min 2: Max CTB Pull-Ups (cap: 55 reps).
Min 3: Rest.
Competition
Warm-Up
General Warm-Up: (0-5 Minutes)
5 Minutes: Machine of your choice (e.g., rower, bike, or ski erg).
Snatch Warm-Up: (5-10 Minutes)
Perform the following 2-3 sets:
30 seconds on Assault Bike at 70-80% effort.
3-4 Thrusters.
3-4 Chest-to-Bar Pull-Ups (CTB).
Rest for 90 seconds between sets.
Workout-Specific Preparation: (10-15 Minutes)
Focus on dynamic mobility and technique drills to prepare for snatches and the workout ahead.
Workout Plan
B. Snatch Complex
Within 10 minutes:
3 Touch-and-Go Snatches + 2 Hang Snatches + 1 Overhead Squat @ Max Load.
Details:
Build to a heavy complex for the day within the 10-minute cap.
Use any style of snatch (power or full).
Intent:
C. Front Squat
Set 1: 5 reps @ 70%.
Set 2: 3 reps @ 75%.
Set 3: 1 rep @ 80%.
Set 4: 1 rep @ 80%.
Set 5: 1+ reps (AMRAP unbroken) @ 80%.
Details:
Rest as needed between sets.
Final set = AMRAP unbroken at 80%. Push hard for maximum volume.
Alternate squat type based on Monday’s workout:
If Monday was Front Squats, perform Back Squats today (and vice versa).
Intent:
This is volume day, focusing on high-rep work at moderate percentages.
D. Part 1: "Fran"
For Time:
21-15-9 reps of:
Barbell Thrusters @ 43/29 kg (95/65 lbs).
Pull-Ups.
Details:
Intent:
Classic metcon focusing on speed and intensity.
A benchmark workout with no added complexity—stick to the basics.
Target:
Elite athletes aim for sub-3 minutes.
Others aim for sub-5 minutes, scaling as necessary.
E. Part 2: Muscle-Up
For Time:
30 Muscle-Ups.
Time Cap: 8 minutes.
Details:
Maintain a steady pace: 4 reps per minute to meet the cap.
For elites, aim near PR pace as Fran's pull-ups should not cause excessive fatigue.
Feel: Fatigue-based practice for pacing under pressure.
